FUNday

8 Rounds for TIME of:

 10 Lunges 

 20 Mt. Climbers 

 10 Hollow Rocks 

 10 Burpees

'Nobody works, nobody gives a damn' 

DO Work!

Thursday

AMRAP in 20min of:

 30m Bear Crawl

 30 Box Jumps

 300m RUN

Wednesday

10 Rounds for TIME of: 

 20 Double Unders 

 20 V-UPs

Tuesday

5 Rounds for TIME of: 

 30 Squats 

 25 Push-UPs

 20 Lunges

First Responders Save First Responders

-

Monday

Run for 35 Minutes

Every 5 min, DO 15 Burpees

Alive Day

12.23.2003

AMRAP in 20min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Every day is a gift, take nothing for granted!

Thursday

10.9.8.7.6.5.4.3.2.1 

Reps for TIME of:

 Burpees 

 Situps

Wednesday

RUN 3 Miles.

Back in training camp Diggs met up with a young boy named Aydin whose father had passed away. Diggs spent some time with him, talked, took pictures, the whole thing. Now fast forward to Saturday night vs the Dolphins and Aydin was at the game again. Diggs brings out a shoe box for Aydin for Christmas. Gives him the box and when he opens it up he sees brand new shoes with a painting of Aydin and his father on the shoes. 

Tuesday

EMOM for 15min Complete:

 20 Push-UPs

 20 Hollow Rocks

 20 Lunges

Detraining: Will I lose fitness by not training for a few weeks?

Monday

“Annie”

50-40-30-20-10 Reps for TIME:

 Double Unders

 Sit-UPs/Hollow Rocks

FUNday

In TEAMs of 2…

For TIME:
1,000m BIKE/SKI
 100 KB Swings
 100 Russian Twist
 50 Clean & Jerks
1,000m ROW
 50 DB Snatches
 100 Hollow Rocks
 100 Double-Unders

1,000m BIKE/SKI

To Delay Death, Lift Weights… Science

Thursday

5 Rounds for MAX Reps of:
 Shoulder Presses
 Pull-UPs

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.

Link ➡️ Hyperextension of Shoulder

Wednesday

5 Rounds for TIME of:
 10 Deadlifts (275/185)
 Anchor RUN 
 20 Push-UPs

Tuesday

BENCH PROGRAM 

BOX SQUAT: 5-5-5-5-5

Remember to Live

"It is more necessary to heal the soul than the body. For it is better to die than to live badly."    Epictetus

Monday

AMRAP in 15min of:

 10 Wallballs

 10 Toes-2-Bar

 10 Box Jumps

FUNday

HERO  

WOD: 0900 hrs. 

WTF?

Thursday

Parking Garage WOD

Sprints, Stairs, Plyos, Hills and more…

Ultramarathon in Roundabout!

Wednesday

Ellen

3 Rounds for TIME of:

 20 Burpees

 21 DB Snatches 

 12 DB Thrusters 

RX= 50/35*

*Use 1 DB on the Snatches & 2 DBs for the Thrusters.

Tuesday

 See Mondays WOD

   “K9 KITT”

Monday

“K9 Kitt”

21 Rounds for TIME of: 

 6 Deadlifts

 5 Hang Power Cleans

 4 Front Squats 

 3 Shoulder to OH

 200’ Weighted Carry

RX= 80/60 lbs. for all Movements 

The workout is a memorial WOD that Hobart created to honor Braintree, MA police officer William Cushing’s dog, K9 Kitt. The dog was struck with 3 bullets and was killed in the line of duty on June 4th, 2021. His handler, Officer William Cushing, was struck 5 times but survived due to Kitt’s actions. The numbers in this workout symbolize that day, and the 80-lb weight symbolizes Kitt’s weight.

The K9 Kitt Foundation, a non-profit 501(c)3 was established by Braintree Police Officer William Cushing to support K9 teams nationwide by assisting with equipment, training, and raising public awareness.

FUNday

AMRAP in 21min of:

 Chow Hall RUN

 20 4-Count Flutter Kicks

 12 Pull-UPs

 20 Box Jumps 

Thursday

EMOM for 20min:

 30 Double Unders 

 20 Hollow Rocks

 10 Medball Cleans

 5 DB Burpee Deadlifts 

Female Strength from Scandinavian culture

Wednesday

With Chains…

Back Squat: 5-5-5-5-5

Bench Press: 5-5-5-5-5

Adding chains to the bar on a lift or press gradually increases the load as you move from the bottom of the squat (chains on floor = no load) to the top (top = heaviest, because all chain links are off the floor). What this means, is that your simply maximizing your force output into the ground.

Tuesday

4 Rounds for TIME of: 

 Tower RUN

 20m OH Lunges (45/25)

 20 KB Snatches (53/35)

 20m Bear Crawl 

“Pressure is a privilege.”

US Men’s National Team Captain Tyler Adams

Monday

“Christine”

3 Rounds for TIME of: 

 500m ROW
 12 BW Deadlifts
 21 Box Jumps 20”

Tuesday

Push Press: 10-5-5-5-3-3-3

50 Unbroken Hollow Rocks

"Given the leaps in technology, what man did 53 years ago was 53 times harder and more amazing than what was just accomplished. Just for perspective."

No-Left-Turn

Monday

4 Rounds for TIME of: 

 15 Pull-UPs

 15 Deadlifts (185/135)

 Anchor RUN

FUNday

“CHRISTINE”

3 Rounds for TIME of: 

 500-m ROW
 12 BW Deadlifts
 21 Box Jumps, 20”

Thursday

Shoulder Press: 10-10-10-10-10

TABATA 

 Hollow Rocks

 V-UPs

Wednesday

4 Rounds for TIME of: 

 Building RUN

  3 Rounds of:

   5 Pull-UPs

   10 Push-UPs

   15 Squats

Tuesday

AMRAP in 12min of:

12 KB Swings
12 Goblet Squats
12 1arm KB Push Presses

KB RX= 53/35

Be Receptive 

Monday

“The Ghost”

6 Rounds of:
 1min Rowing/Sking/Biking
 1min Burpees
 1min Double Unders
 1min REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.

VETERANS DAY

To all the those who’ve answered the call

to protect our freedom and way of life,

we are are eternally grateful. 

THANK YOU

Thursday

Complete for TIME:

RUN 400m

20 KB Swings (53/35)

RUN 400m 

20 KB Cleans 

RUN 400m

20 Burpees

RUN 400m

20 KB FR Lunges

RUN 400m 

20 Toes-2-Bar

RUN 400m

Wednesday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME of:

 1½ BW Deadlifts
 BW Bench Press
 ¾ BW Cleans

Set up 3 bars and storm through for TIME.

Tuesday

“Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Monday

4 Rounds for TIME of: 

 50m Farmers DB Carry 

 10 DB Thrusters 

 50m Farmers DB Carry 

 10 DB Thrusters 

DB RX= 50/35s

“LET YOUR PLANS BE DARK AND IMPENETRABLE AS NIGHT, AND WHEN YOU MOVE, FALL LIKE A THUNDERBOLT."

                                            SUN TZU

Thursday

5 Rounds for TIME of:
 250m row, sub 0:57♀/0:50♂
 50 Double Unders / 100 Singles

Wednesday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME of:

 1½ BW Deadlifts
 BW Bench Press
 ¾ BW Cleans

Set up 3 bars and storm through for TIME.

Tuesday

4 Rounds for TIME of: 

 Chow Hall RUN

 20m Lunges

 20m Bear Crawl

 

20m= Volleyball Court

Monday

JACK

AMRAP in 20min of:

10 Push Presses (115/180)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20”)

USCG in Action

FUNday

• Complete for TIME:
•  400m RUN
•  40 KB Swings
•  40 KB Taters 
•  300m RUN
•  30 KB Swings 
•  30 KB Taters 
•  200m RUN
•  20 KB Swings 
•  20 KB Taters 
•  100m RUN
•  10 KB Swings 
•  10 KB Taters 

KB RX= 53/35

KB Taters- video link

Symbol of strength: Massive lion memorializes officer who died saving others

video linkvideo link

Thursday

BENCH Program 

Balance & Rotational Drills

      then…

3 Rounds for Quality:

 Handstand Hold

 L-Sit

Wednesday

4 Rounds for TIME of: 

 400m RUN

 20 Wallballs

 10 Toes-2-Bar

 20 Box Jumps

Tuesday

5 Rounds for TIME of: 

   5 Deadlifts (315/225)

 10 Burpees

It’s a game of EFFORT & Inches.

Monday

OPEN  WOD 15.5

27-21-15-9 Reps for TIME:

 Row (calories)

 Thrusters (95/65)

“If you can’t tell what you desperately need, it’s probably sleep.”​
                  — Kevin Kelly (@kevin2kelly)

FUNday

For TIME:

800M RUN

40 BURPEES  

100M FARMERS CARRY

800M RUN

30 PULL UPS

100M FARMERS CARRY

800M RUN

20 BURPEE PULL UPS

100M FARMERS CARRY

800M RUN

10 DB BURPEES

100M FARMERS CARRY

Remember, if everything came easy we wouldn't know what it felt like to truly succeed. Obstacles are meant to be overcome. Fear is meant to be conquered. Success is meant to be achieved. Believe. Take action. Play to Win Today.

                                                                 - @jongordon11

Thursday

Today’s focus will be on:

 Overhead Mobility 

 Overhead Squats

 Snatch

Wednesday

AMRAP in 20min of:

 200m Sprint

 30 Box Jumps

 100m KB OH Carry 

 20 KB Swings

RX= 53/35 KB

Tuesday

• Shoulder Press 5-5-5-5-5
• Push Press 3-3-3-3-3 
• Push Jerk 1-1-1-1-1

The JerkThe Push PressThe Strict Press (Shoulder Press)

Fitness Toolkit: Protocol & Tools to Optimize Physical HealthHuberman Lab